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A topic that I discuss with my every single client I coach, is our gut microbiome. Photo: Shutterstock What is gut microbiome? These different microbiomes have evolved with us since the beginning of our human history. Our gut microbiome is the largest and most important one when it comes to our overall health gut microbiome To determine the microbial diversity, good and bad bacteria balance in your gut, you can do a gut microbiome

What Is the Skin Microbiome? Why the Skin Microbiome Is Important? What Happens When the Skin Microbiome Is Out of Balance? What Can Disrupt the Skin Microbiome? How Can We Support a Healthy Skin Microbiome?

What Is the Gut Microbiome? Your microbiome is as unique to you as your fingerprint. Learn more about gut microbiome here . Gut Microbiome and Heart Health The gut microbiome plays an important role in cardiovascular health. Additional reading from scientific research: A core gut microbiome in obese and lean twins The gut microbiome

What is the Microbiome? While the microbiome represents the full habitat, microbiota  refers specifically to the community of Key difference:  If the microbiome is the entire ecosystem, the microbiota are the organisms within it It’s like comparing a forest (microbiome) to the trees, plants, and animals (microbiota) living inside gut microbiome and what can you do to support it from this article .

can shift the microbiome , improving health markers over time 👉 In simple terms: What you eat shapes I have written a numerous articles in the past on gut microbiome and health. The Missing Piece: Your Gut Microbiome The gut microbiome consists of trillions of microorganisms that Can You Improve Your Microbiome? Yes—Through Diet One of the most encouraging findings: 👉 The microbiome is modifiable.

The human gut microbiome—a vast ecosystem of trillions of microbes—plays a crucial role in regulating Tim Spector , a renowned expert in nutrition and the microbiome shared insights on how diet and lifestyle Below are the key takeaways and actionable tips to support a thriving microbiome. The Microbiome: Your Body’s Hidden Pharmacy Dr. Reducing ultra-processed food consumption is essential for maintaining a healthy microbiome.

Usually I make sauerkraut in autumn, but since I had two cabbages in the fridge- white and red, I decided to make a batch. It's a great addition to grilled meat during spring and summer as it helps to also break down protein more easily in the body. Why to eat sauerkraut? Before we humans had fridges, we ate a lot of fermented foods, as fermentation preserves vegetables, fruits and dairy products, but it also promotes the growth of natural bacteria. Consuming fermented foods will help your gut to inhabit more of good microbes that fight off bad bacteria and toxins. Sauerkraut, which is a fermented cabbage, is one of the easiest fermented foods to make, and contains hundred times more lactobacilli than raw cabbage. Eating just a single spoonful or two before your meal increases saliva production, decreases your stomach PH and activates specific enzymes so you digest your food better. People with heartburn, this is a good tip to try instead of acid blockers . If you want to learn more about different types of probiotics you can find in foods, then read my blog where I dive deeper into the topic . How to make sauerkraut? It's a very easy process. To make one patch of basic sauerkraut, all you need is medium sized cabbage (green or red) and 1 tablespoon of sea salt or Himalayan salt. Chop the cabbage into thin strips (you can also use the food processor). In a mixing bowl, mix together with your hands chopped cabbage and salt. Let it stand for 20-30 minutes. Then massage the cabbage in a bowl with the salt with your hands, working trough the cabbage for 10 minutes or so, until you get the brine out from the cabbage. You can also use a pounding tool to help with getting the liquid out of the cabbage. Then put the cabbage into a cleaned jar. Pack in the jar nicely and make sure you have the brine covering the cabbage as this creates the environment for the fermentation to be able to start. Also leave around 5cm from the top of the jar. Seal with a lid. I have special jars with air-lock systems for fermentation but you don't really need those specific ones to ferment your vegetables. Put the jar in a dark cool dry place. The fermentation process takes from 2-4 weeks during when the friendly bacteria eat the sugars in the cabbage, multiply and release high amounts of lactic acid, which created an environment inhospitable for harmful bacteria and also acts as a natural preservative for your sauerkraut. After the fermentation process you can keep your sauerkraut in the fridge for several months (remember to consume it on a daily basis). If you don't have the jars with air-lock system, it's important to check your sauerkraut on a regular basis, to make sure that the cabbage is submerged the brine and also to open the lid to release excess gas. This makes sure that your sauerkraut does not generate harmful bacteria or mould. Ingredients in the sauerkraut and their benefits You can make a simple sauerkraut by following the above instructions or you can also add any of the below or couple of them to your cabbage. I hereby highlight the benefits of different ingredients Cabbage - cabbage is high in vitamin C, vitamin K, vitamin A, B-vitamins and minerals like iron, magnesium, manganese, folate, potassium. As cabbage is high is fibre, it's known to help to detoxify stomach and colon. It has anti-bacterial and anti-viral properties, helps to clean your blood and keep your immune system strong. Cabbage is also great for your bones. Breastfeeding women can benefit from cabbage, when they struggle with breast pain or inflammation (simply put cold cabbage leaf on the breast to relieve the pain). Red cabbage is even more nutritious than green cabbage due to it's deep colour- it has 85 percent of the daily vitamin C, compared to green cabbage which has 47 percent. Red cabbage has more C vitamin than oranges. Red cabbage also contains 10 times more A vitamin, while green cabbage contains twice as much vitamin K then red cabbage. Red cabbage as also twice as much as iron in it than green cabbage. Caraway seeds (also known as cumin) - they are high in disease-fighting antioxidants, help keeping blood-sugar stable and promote good digestion. A tablespoon of caraway seeds added to your sauerkraut when making it (toasted on the pan to release the flavour) contains protein, fat, carbohydrates, fibre, iron, calcium, magnesium, potassium, copper, manganese, phosphorus. Juniper berries - help to detoxify the body, promote good digestion, skin and heart health and are also known to help with sleep. Juniper berries contain antioxidants and are natural antiseptic with antibacterial and anti-fungal properties. You don't need to add more than 10 berries to a patch of sauerkraut to give the nice juniper flavour to it. Juniper berries are not recommended for pregnant women and for people who have issues with kidneys. Sea salt and Himalayan salt - both sea salt and Himalayan salt are rich in trace minerals. Himalayan salt has around 84 trace minerals while sea salt has around 60. Consuming sea salt and Himalayan salt sparingly on a regular basis helps to balance fluids and prevent dehydration. Sea salt helps to build immunity, eliminates mucus buildup, alkalises body and also improves brain function. Himalayan salt promotes bone health and sinus health, supports with respiratory health and absorbs food particles in the intestinal tract. Sea salt and Himalayan salt both help to prevent muscle cramps, help to regulate blood pressure, increase energy, help regulate sleep and promote electrolyte balance in the body. I hope the above makes you want to incorporate sauerkraut more in your diet and hopefully encourage you to make it yourself rather than going and buying it from the store.

Incorporating legumes into the diet can contribute to a diverse and thriving gut microbiome, promoting

I got my scoby from my mother three years ago and I have managed to keep it alive till today. I am consuming Kombucha on a regular basis, but more like once or twice a week not on a daily basis. I am sure majority of the people out there already know what is Kombucha, have tried it- some of them love it, some of them don't. It is a matter of taste, truly. In this blog, I will try and cover as much as possible all about Kombucha- it's health benefits, why you should be mindful not over-consuming it and how to make it. What is Kombucha? Known for over 2,000 years Kombucha is a fermented and cultured health drink. It's made from a bacterial culture, called SCOBY (Symbiotic Culture of Bacteria and Yeast), that creates probiotics and enzymes , black tea and sugar. Chinese call it Immortal Health Elixir. Following the fermentation process, Kombucha turns into carbonated drink, which contains probiotics, enzymes, vinegar, B-vitamins and acid. The fermentation process also produces lactic acid, which gives Kombucha its distinctly sour taste What are the health benefits of Kombucha? Promotes digestive health- it has detoxification and cleansing properties as it contains glucaric acid, probiotics, enzymes and amino acids , which all help to increase your energy levels, help with both cleanse within the body and support your body's detoxification processes. As you hopefully have learnt from my other posts, probiotics are involved in everything from immune function, nutrient absorption to mental health. Great source of antioxidants as Kombucha is typically made with black tea (high in flavonoids) to promote immune support and fat loss. Glucaric acid is actually created during the process of fermentation. Good of your body's ph balance and joint health as it contains glucosamines and hyaluronic acid Supports mental health due to its content of B-vitamins (pyridoxine (B6), riboflavin (B2) , folate (B9), thiamine (B1), cobalamin (B12)) Fights bad bacteria as the live cultures in Kombucha can destroy bad bacteria that are responsible for infections in your body Supports the management of diabetes, liver and kidneys if you are consuming low-sugar varieties. How to make Kombucha at home? It's very easy to make it. On the photo I have a 3l jar, which typically lasts for me over a month. What you need: A glass jar A piece of cloth or coffee filter Rubber band 1 SCOBY disk- best source if you don't know if any of your friends have it, is to ask from your yoga teacher. It is possible to divide the SCOBY into smaller parts as it is layered and it produces baby SCOBY'S. But make sure it is given to you in a kombucha liquid as SCOBY requires it for fermentation (same as you make kefir over and over again, using a little bit from the previous batch to start the new kefir process again) 3l of filtered or distilled water 1/3 or 1/2 a cup of of organic raw cane sugar or raw honey 1 1/2 tsp of black tea (people do make it from green tea as well, but it's a matter of preference. I like it more with black tea than with green tea). 1 cup of pre-made kombucha Instructions: Bring water to boil and add sugar. Dissolve the sugar in the water Then add the black tea in a tea diffuser (make sure you use something you can close so the tea leaves don't leak into the liquid. Let it stand for 10-15 minutes. Remove the tea diffuser Let the liquid cool down to room temperature. Pour it into the jar Add the pre-made kombucha to the liquid Drop in thee SCOBY Cover it with a cloth or coffee filter and use a rubber band to close it. It's important that the air can pass through, therefore, don't use any thick cloth. Allow the final liquid to sit for 7-10 days in a warmer dark place. Depending whether you want more or less acid, you can start to consume it after 3-4 days or wait longer as then Kombucha becomes more acidy and develops also more taste. How much should you be drinking Kombucha to see the health benefits? Kombucha is fantastic for health if you consume it in moderation. Drinking it regularly is a great way of supporting your immune system on top of other things you do to keep your health strong. You don't need a lot to reap the benefits of Kombucha. If you haven't tried it before, I would start with couple of tablespoons every other day. I would not drink it more than half a glass a day and leave couple of days in between. It's best if you incorporate it as one of your sources of probiotics and opt for variety you get from different foods and drinks. Side Effects There are some kombucha precautions that you may want to consider. Be sure to use sterile equipment when making Kombucha at home and opt for high quality ingredients. Some people do experience allergic reactions, bloating, nausea when drinking Kombucha. Because Kombucha can be highly acidic, people with stomach ulcers, heartburn or generally sensitive to acidic foods should be cautious when consuming it. People who are histamine intolerant should be mindful when drinking Kombucha, as it is fermented and fermented foods in general are increasing the histamine release in the body. If you are suffering from candida overgrowth or small intestinal bacterial overgrowth, it is better to avoid drinking Kombucha as the Kombucha does contain several strains of yeast. While some yeast are good for the body, others are not. And you don't know what yeast a particular Kombucha you are planning to drink contains. Note: If you are buying Kombucha from a store, do check the sugar content in the nutrition facts. Remember 4g is 1tsp of sugar.

increasingly supports the concept of a gut–skin axis  – a bidirectional communication pathway between the gut microbiome The gut microbiome refers to the trillions of microorganisms living primarily in the large intestine. The Role of Nutrition in Skin and Gut Health Nutrition strongly influences both the gut microbiome and Organics In addition you can read how can you support your skin topically and learn more about skin microbiome Whole‑Body Perspective on Skin Health Skin health is influenced by many interconnected factors: gut microbiome

Gut and gut microbiome Your gut is very much influenced by what you eat.

Fibre is an essential component of a healthy diet, but many people fail to consume the recommended 25g-35g per day. Fibre not only aids digestion by promoting regular bowel movements (at least once a day), but also has far-reaching benefits for overall health. For people looking to lose weight, fibre can help by promoting feelings of fullness and reducing calorie intake. Those with high cholesterol can benefit from soluble fibre, which binds to cholesterol in the digestive system and helps lower LDL cholesterol levels, therefore lowering the risk for chronic diseases like heart disease. Additionally, fibre supports balanced blood sugar levels, which is crucial for people with diabetes or those at risk of developing it. Fibre is essential for nourishing gut microbes , which play a key role in producing short-chain fatty acids that support gut lining and reduce inflammation​. Women in perimenopause and menopause can particularly benefit from a high-fibre diet, as it helps manage hormonal fluctuations, supports heart health, and aids digestion. Moreover, fibre plays a role in improving skin conditions, as it aids in detoxifying the body by eliminating toxins through regular bowel movements. Photo source: Pixabay To consume 25g-35g of fibre daily, it's essential to prioritise whole, plant-based foods like vegetables, fruits, legumes, whole grains, and seeds. There is a reason why many countries food guidelines/pyramids are focused a lot around plant foods. See below for example UK and Estonian dietary guidelines. Photo source: Tervise Arengu Instituut Photo source: UK Government In this article from the past I write what is fibre and list 72 fibre rich foods - I am sure everyone finds their favourites from the list. How to Reach 25g-35g of Fibre a Day Here are some 2 simple daily menus to help you reach your fibre goals, along with approximate fibre content per meal. Make sure you add extra protein rich foods from animal and plant sources (vary daily) where needed to get your daily protein your body needs: Menu 1 Breakfast (10-12g Fibre): Oatmeal with flaxseeds and berries : ½ cup rolled oats: 4g fibre 1 tablespoon flaxseeds: 3g fibre ½ cup mixed berries (blueberries, raspberries): 4-5g fibre Lunch (10-12g Fibre): Lentil and vegetable soup with whole grain bread : 1 cup cooked lentils: 15g fibre 1 cup mixed vegetables (carrots, celery, spinach) with 1tbsp of extra virgin olive oil: 4-5g fibre 1 slice whole grain bread: 2-3g fibre Snack idea (5g Fibre): Apple with almond butter : 1 medium apple: 4-5g fiber 1 tablespoon almond butter: 1g fibre Dinner (10-12g Fibre): Quinoa bowl with black beans and roasted vegetables : 1 cup cooked quinoa: 5g fibre ½ cup black beans: 7g fibre 1 cup roasted vegetables (broccoli, sweet potatoes): 4-6g fibre 1tbsp of extra virgin olive oil Menu 2 Breakfast (9-10g Fibre): Chia Pudding with Almonds and Banana : 2 tablespoons chia seeds: 8g fibre ½ sliced banana: 1-2g fibre 1 tablespoon almonds: 1g fibre Lunch (12-13g Fibre): Chickpea and Quinoa Salad : 1 cup cooked quinoa: 5g fibre ½ cup cooked chickpeas: 6g fibre 1 cup mixed veggies (cucumbers, tomatoes, bell peppers): 2-3g fibre 1tbsp of extra virgin olive oil Snack idea (5g Fibre): Carrots and Hummus : 1 cup baby carrots: 4g fibre 2 tablespoons hummus: 1g fibre Dinner (10-12g Fibre): Stir-fry with Tofu, Broccoli, and Brown Rice : 1 cup cooked brown rice: 3.5g fibre 1 cup steamed broccoli: 5g fibre ½ cup tofu: 1-2g fibre 1 tablespoon sesame seeds: 1g fibre 1 tbsp of extra-virgin olive oil Prioritising fibre-rich foods can have life-changing benefits, especially for those facing specific health concerns such as heart disease, diabetes, or digestive issues. If you are looking for professional help, someone who could help to review your current diet to turn it more healthy, more nutritious, so it covers your energy and bodily needs, don't hesitate to reach out to me for nutritional counseling at info@katrinpeo.com .

Food for your gut microbes Fibre is food for your gut microbiota - if you starve them from fibre, they legumes, you are feeding your gut with prebiotics  and probiotics  and therefore help to keep your microbiome

imbalance in the bacteria of your mouth, which can, in turn, disrupt the bacterial balance in your gut microbiome The Oral Microbiome: A Delicate Balance Much like your gut and skin, your mouth has a microbiome – a An imbalance in your oral microbiome can lead to problems such as bad breath, cavities, and gum disease mouthwashes and opt for natural alternatives or oil pulling with coconut oil to preserve your oral microbiome being mindful of your diet, choosing non-toxic oral care products, and maintaining a balanced oral microbiome

Per Week One of the most important discoveries in nutrition over the past decade is the role of gut microbiome The more diverse your plant food intake, the more diverse and resilient your gut microbiome becomes – Gut micro-organisms associated with health, nutrition and dietary interventions – Nature (2025) Gut microbiome

I have covered bone broth topic in the past , but feel it's such a great addition to a health-promoting diet, I wanted to cover it again and share some different ways you can make it at home and how to use bone broth in your daily cooking. Bone broth is one of the top health foods for human body. It heals and supports gut health, it's easy to digest, nutrient-dense and rich in flavour. Bones, skin, feet, tendons, marrow, ligaments, that we can't eat are boiled and simmered over a period of time to help to release healing compounds like collagen, glycine, proline, glutamine. Bone broth contains minerals like magnesium, phosphorus, calcium, silicon, sulphur. It also contains chondroitin sulfate and glucosamine which are know to help reduce joint pain, arthritis and inflammation. Bone broth helps with: metabolism immune function by helping healing leaky gut maintaining healthy skin (contains also hyaluronic acid) the growth of good bacteria in the gut fighting food sensitivities expelling waste, supporting liver's function with detoxification supporting bone and cartilage health due to being a natural source of gelatine and collagen The best way to get the best bone broth is to make it yourself at home. You can make it from chicken, turkey, beef, lamb, fish and more. I tend to either buy a whole chicken, first make couple of dishes from roast chicken and the use the bones from the chicken to make the bone broth. Or I go to the market and buy some different bones, bone marrow, etc. I use a 5 litre slow-cooker pot for making the broth and glass jars to store them. But you can use a 3l or 5l stainless steel pot and simmer it on the stove as well. I typically put one third of of the broth in the fridge to use during the week and the rest in the freezer to use during the following week or two (remember to leave 1.5cm free space at the top of the glass jar and also put the lid on loosely- I also put the jars in a leak proof plastic bag to avoid any accidents in the freezer but so far haven't had them). With all of the below recipes peel and chop the vegetables coarsely. I cook bone broth anything from 8h to 10h, but you can also go longer. A good time to use to cook the broth is during the weekend when you are at home. Asian broth (filtered water, chicken bones, 2 onions with skin, 1 head of garlic, 2.5cm of fresh ginger root, 3 celery stalks, 3 carrots, 3 cups of shiitake mushrooms, 1 lemongrass stalk, 1 tsp chilli flakes, 1.5 tsp sea salt) Beef broth (filtered water, beef bones (ideally grass-fed), 6 celery stalks, 2 carrots, 1 tbsp of black peppercorns, 1tbsp of sea salt, 2tbsp of raw apple cider vinegar , 3 bay leaves, 3 parsley stems). You can boost your broth with 1/2tsp of ground turmeric, dry basil. You can also roast the bones a bit in the oven to get deeper flavour to the broth. Chicken broth (filtered water, chicken bones, 1 red onion with skin, 1 yellow onion with skin, 3 carrots, one bunch of celery with leaves, 1 head of garlic, 1 branch of fresh rosemary, 2tbsp of raw apple cider vinegar, 3 bay leaves) Fish broth (filtered water, fish bones, shrimp shells, 1 onion skin on, 1 head of garlic, 2 carrots, 3 celery stalks, 2.5cm fresh ginger root, 2tbsp raw apple cider vinegar, 1tsp of turmeric or 2.5cm fresh turmeric root, 1tbsp of fresh parsley stems, 1tsp of sea salt Galangal broth - for people who are vegetarian, vegan, histamine sensitive, this is a good recipe to try. Use filtered water, 2 carrots, 6 celery stalks including greens, 3 bay leaves, 3 green onions, 1 garlic head, 2.5cm of galangal (if fresh root) or a 5 slices of dried galangal, 2 stalks of lemongrass, 4 kaffir leaves, 1tsp of black pepper, 1tsp of sea salt. Use fresh cilantro springs for serving. You can also omit galangal and add for example dried thyme, dried basil, ground turmeric. Ways to use bone broth in cooking: as a liquid base for soups (you can also use meat stock as a base) sip hot bone broth on its own to sooth a sore throat or aching stomach use in stews and casseroles for more flavour make your savoury porridge with bone broth (oat, rice, quinoa, buckwheat, millet in gravies and sauces make cauliflower rice with bone broth in mashed celery root or sweet potato when steaming and sautéing vegetables with scrambled eggs (add also some turmeric, cilantro add it to a homemade beef liver or chicken liver pate If you are struggling to make your own broth, there are companies who produce them as well for convenience (always check the ingredients). In Estonia Food Studio makes good broths. I have also heard of the following companies being recommended outside of Estonia: Kettle and Fire , Fond . If you know of any other good ones, please do add them to the comments below. I have also used bone broth protein in my morning smoothies- I love the airy consistency it gives to the smoothie besides it's health benefits. Ancient Nutrition and Paleo Valley are two I know who produce bone broth protein. If you want to improve your cooking skills at home for better health, better gut and liver support, better skin health, contact me for health and nutrition coaching at info@katrinpeo.com .

digestion and energy levels to immunity, mood, weight, skin health and also brain health, your gut microbiome There are many simple and effective habits you can adopt each day to support a thriving gut microbiome that people who eat at least 30 different plant foods per week have a more diverse and resilient gut microbiome Limit Alcohol Consumption Regular alcohol consumption can damage the gut lining and shift the microbiome Time in nature:  Exposure to natural environments and soil microbes can also support your microbiome.

energy drinks) The Gut-Brain Connection and Its Role in Anxiety Help your body to reset your gut microbiome

Fortunately, many people can support their gut microbiome effectively through natural food sources of Understanding Probiotics and the Gut Microbiome The human gastrointestinal tract houses trillions of microorganisms collectively known as the gut microbiome .  A balanced microbiome plays a crucial role in digestion, nutrient absorption, immune function, and even is exactly the same and microbiome is influenced daily by our dietary choices.

From the nutrients that fuel our neurotransmitters, to the fibres that shape our gut microbiome, to the Animal studies show that if the vagus nerve is cut, the mood-related effects of the gut microbiome disappear Microbiome balance  — fibre and fermented foods increase microbial diversity, which supports resilience nine mechanisms of how food impacts mental health , from providing essential nutrients to shaping the microbiome By nourishing our gut microbiome, stabilising blood sugar, reducing inflammation, and supplying the brain